To change the way you appear and feel without wearing a shirt, remove the fat and build lean strong muscle.
Summer is on its way. So, if you’re looking for a quick way to get into beach body form, you’ve come to the perfect place.
This four-week strategy is designed to give your back the most bang for your buck. To that purpose, it’s divided into two fortnight-long “blocks”: the first will create the foundations for bigger, stronger muscles and begin the process of fat loss, while the second will compel your body to grow lean hard muscle mass while burning the rest of your body fat stores for fuel. In a nutshell, it will drastically alter the way you look – and feel – when you don’t have your shirt on.
Simply follow the steps outlined below to get started on the plan. It’s simple to follow, but you’ll need to be dedicated and focused to get the best results. Give it your all and see how much of a difference you can make in your body in only one month.
THE TRAINING PLAN EXPLAINED
There are two blocks in the plan. The first consists of four weekly sessions: chest and arms, legs and deltoids, back and arms, and chest and deltoids. It implies you’re working out your key upper-body muscles twice a week, which is a high-frequency strategy that will quickly transform your body.
Below are the workouts for the first two weeks of the plan. Each workout has six motions in this first two-week block: the first two are straight sets, then the third and fourth moves, as well as the fifth and sixth moves, are supersets. Follow the steps in the correct order.
You’ll gain muscle and burn fat with this high-intensity workout. Carry out the exercises in the order listed, paying attention to the sets, reps, tempo, and rest intervals.
The tempo code indicates how long it took to finish each component of the exercise in seconds. The first digit indicates how long it takes to lower the weight, the second indicates how long it takes to pause at the bottom of the lift, the third indicates how long it takes to lift the weight, and the fourth indicates how long it takes to pause at the top of the lift. The workouts are the identical in week two, with the exception of a few crucial factors that have been modified to keep your body composition gains going.
The workouts have been altered in the last two weeks of the plan to shock your body into gaining as much muscle growth as possible while losing as much fat as possible. Chest and triceps, legs and abs, back and biceps, and chest and delts are the four sessions. All of the motions in the second block are performed as straight sets, allowing you to focus on lifting as much weight as possible while keeping proper technique and meeting the target rep count. The major variables have been changed again for the last week to ensure that you end as big and lean as possible.
Help your body add maximum muscle while torching as much belly fat as possible by adopting these four better-body habits.
DRINK MORE WATER
That is, water. Staying hydrated has been demonstrated to benefit physical and mental health and performance on several occasions. People who drank more water felt less weary, had better focus, and had a better mood, according to research — all of which contribute to a sense of well-being. Aim for at least two litres of water every day, and carry a water bottle with you all day to make it easier to stay hydrated.
Focusing on the present moment will help you feel less stressed and more motivated. Start with being more mindful at mealtimes if you’re new to mindfulness. All this means is that you should eat your meals away from the television, your phone, and other distractions, so you can concentrate on the process of eating and how it makes you feel. It will make you more aware of what you put into your body and help you avoid overeating.
The single most important habit to develop for better health is eating more vegetables. Veggies are high in vitamins, minerals, fiber, and other components such as phytochemicals, which have a variety of health benefits. Every meal, eat around two fist-sized portions of vegetables and a palm-sized quantity of high-quality protein, and your body will alter faster than you ever imagined.
To maximize your chances of falling asleep and staying asleep, turn off your phone and laptop at least 45 minutes before going to bed. Because these screens emit blue light, which has the same wavelength as dawn light, your brain interprets it as a signal that it’s time to wake up and get moving.
First Block: Week 1 and Week 2
Workouts for Week 1 and Week 2 are the same.
Monday Workout: Chest And Arms
|Incline dumbbell press||4||12||2010||30s|
|Incline biceps curl||4||12||2011||60s|
|Cable biceps curl||3||15||2011||30s|
|Cable triceps press||3||15||2010||60s|
Wednesday Workout: Legs And Delts
|Seated overhead press||3||15||2010||30s|
|Seated lateral raise||3||15||2010||60s|
Friday Workout: Back And Arms
|Underhand lat pull-down||4||12||2011||60s|
|Cable triceps press||3||15||2011||60s|
Saturday Workout: Chest And Delts
|Incline bench press||4||12||2010||60s|
|Incline dumbbell flye||4||12||2011||60s|
|EZ-bar upright row||4||12||2011||30s|
|Dumbbell lateral raise||4||12||2011||60s|
Second Block: Week 1 and Week 2
Monday Workout: Chest And Triceps
|Incline bench press||4||10||3010||60s|
|Dumbbell bench press||4||12||3010||60s|
|One-arm cable press||4||15||3011||60s|
|Cable triceps press||4||15||3011||60s|
Wednesday Workout: Legs And Abs
|Hanging knee raise||4||15||3011||60s|
Friday Workout: Back And Biceps
|Wide-grip lat pull-down||4||10||3011||60s|
|Prone dumbbell row||4||12||3011||60s|
|Prone dumbbell flye||4||12||3011||60s|
|Incline dumbbell curl||4||15||3011||60s|
Saturday Workout: Delts And Abs
|Seated overhead press||4||10||3010||60s|
|Seated lateral raise||4||10||3011||60s|
|EZ-bar upright row||4||12||3011||60s|
|Weighted bench crunch||4||12||3011||60s|
|Hanging knee raise||4||15||3011||60s|